Weekly Transition #19 4 September 2012

WORD FROM THE COACHES
What a great start to Spring! Melbourne was bathed in Sunshine over the weekend and it brought loads of athletes with it, with plenty of athletes enjoying a ride and run over the weekend. And we trust you have made the most of recovery week (i.e adaption week) to get your bodies back in form for the next 2 weeks of training – which will be tough going for most. Our short course athletes head into some serious Pre Season training, starting to work on bike/run/transition skills and our Long course athletes start to build up some big kms – particularly for those racing Busselton and/or running Melbourne Marathon.
Those athletes who have been listening to coaches, seeking out advice, asking questions AND are prepared to do the hard work are the ones that have and will see the results. So a good time to review where you and your training is at, as before you know it you will be racing!

This week you will see a new face on the Coaching side of the fence. Those athletes attending sessions in the CBD may get to meet Amy Hibert who is looking at joining our coaching team. Amy arrived in Australia recently from the UK and comes to us with plenty of coaching and racing experience. She specialises in strength and conditioning and has hands on experience with high-end athletes along with plenty of experience coaching those new to the sport of triathlon. Amy also has an impressive racing resume, competing in several Ironman races including Kona. Make sure you introduce yourself if you meet Amy and stay tuned for more as we work with her over the next week.

COACHES UPDATE FROM THE STATES
After 35hours in transit on enroute to the US, we finally arrived in Vegas to set up home for the next 12 days leading into this years Half Ironman World Championships – Lake Las Vegas. Not without a few minor delays though – including me (Sarah) escaping near death after leaving Ollies laptop at the rental car pickup. Luckily some 4 hours later it was still sitting at the check in desk waiting for us. (Thank god for me!!) But finally Saturday Morning 2 bodies, 2 bikes, 5 bags and 1 less pair of sunglasses (yep me again…) we arrived in sunny, hot, dry Las Vegas. It is just as we expected. Intense sun and dry heat. And our first ride out to the race venue proved just that. A 4 hour ride consuming 4ltrs of fluid, 6 Shotz Tabs, and a stop at Maccas for $1 unlimited coke refill. Topped up with even more once we arrived home. Neadless to say not much else was done that day!

FOLLOW 70.3 HALF IRONMAN WORLD CHAMPIONSHIPS
For those who want to follow the race on Sunday (Monday Melbourne Time) you will need to either stay up really late or get up SUPER early to catch the end, as the time difference means the race starts at 11.30pm Sunday Night Melbourne time. Details are as follows:
Race Details: Sunday 9 September, 6.30am pro start, 6.40am age group start.
PLEASE NOTE: This means the race will start at 11.30pm on Sunday night in Melbourne.
Race/Bib Numbers: Sarah 907, Ollie 993
Tracking: www.ironmanlive.com and go to the live race coverage for Ironman World Championships 70.3, OR download the iPhone App IronTrac. This is a great app as it pulls directly from Ironman Live and you can easily track one or more competitors. (can be used for any Ironman event)
More details: Visit the official website http://ironmanllv.com/
We have a few people on the ground in Vegas, including TA athletes Jeanette & Paul and Steve Mac, so you’ll receive some updates via facebook also. Stay tuned!

SEPTEMBER TRAINING TIMETABLE – CHANGES
The training timetable for September is up, so make sure you check it out in detail to ensure you attend the right sessions at the right time and in the right location. Nothing like turning up to a session that isn’t on! 😉 Also remember that the timetable is INTERACTIVE so click on the session for more information. A few key things to note:

• Tuesday AM run Sessions – LONG COURSE athletes (intermediate & advanced) will now start at 5.45am. This will also include those who are doing the Melb Marathon. Don’t be late!
  
• Thursday AM ride sessions – now held on the road around Albert Park Lake.  For intermediate and advanced athletes only. Front and rear lights compulsory.
• Transition/skills session this Sunday – read below for more details.
• Monthly Dinner – this Thursday Night, read below for more details
• REMEMBER: Recovery weeks we drop the Tuesday/Thursday AM sessions, so if you turn up, you’ll find it pretty lonesome!
• Time Trials – last time trials before the season so don’t miss out.
• Races/Camps: There are a few leadin/practice races and our pre season training camp this month and this will affect some training sessions so make sure you check this out.

SUNDAY TRANSITION/SKILLS SESSION AT ELWOOD
Following the Long Run on Sunday you will have the opportunity to learn the skills of Mounting and Dismounting like a pro. For those of you who have mastered this skill previously, we will have a Transition area set up so you can blow out the cobwebs and check out each other’s T1 & T2 style! This will be your only chance to practice transitions/mounting/dismounting before the upcoming Duathlon and Hazelwood Tri – so don’t miss this session!

Meet: Elwood Lifesaving Club
Time: 9am-10am (Post Long Run).
Please note that all long runs will be from elwood this Sunday
Details:
To learn how to mount/dismount: Bring – bike, helmet & bike shoes (preferably the ones you plan to race with)
To practice T1 & T2: Bring – bike, helmet, wetsuit, runners and all the gear you would normally have with you in transition.

MONTHLY ATHLETE DINNER
Join us for another well earned post run feed only 2ks from the start/finish line at the Tan!! Pizza, Pasta, Steak, Chicken & Fish of the day, what more could you ask for?

This event is now booked out, any ring ins may miss out on a table as they are very busy tonight. Please note those who have RSVP’d have first priority!

ROCKET SCIENCE WETSUITS – ON SALE NOW! (30% OFF RRP!)
Are you racing in September/October and want to get yourself into a brand new wetsuit? Make sure you check out this limited time offer to Tri Alliance Athletes!
30% off RRP for the period 1 Sept – 30 Oct 2012.

• Real Joe/Jane Sleeveless Wetsuit RRP $300 Now $210
• Real Joe/Jane Wetsuit RRP $379 Now $265
• Elite Wetsuit RRP $450 Now $315
• Rocket Carbon Wetsuit RRP $700 Now $510
  Click here to view the Rocket Science Sports Range

To try on and purchase a new Rocket Wetsuit at this fantastic price, drop in and see the boys at Xosize: 282 Centre Road Bentleigh.
Also stay tuned for details on an upcoming demo day in October.

GIANT BIKES WALKING OUT THE DOOR!
Thanks to our fantastic partners at GIANT Bicycles, our new friends at Bicycles Inc have their hands on the first shipment of the new GIANT Bikes Range and they have been looking after our athletes with 20% off the Giant Bikes range. A few TA athletes have already managed to get their hands on a brand new set of ‘wheels’ including Steve Hollingsworth with his new Trinity Composite. Not bad for someone in his second year of Tri’s!

To get your hands on one of the first in the shipment, you will need to be quick. Contact:
Bicycles Inc.                                                                                                                                         9826 3555
1/316-320 Toorak Rd South Yarra,
Open: Mon-Thurs 10am-6pm,  Fri 10am-7pm, Sat 10am-5pm & Sun 11am-4pm

CONGRATULATIONS TO DAN BRUECKNER!
Tri Alliance would like to congratulate Dan Brueckner and his wife Elle on the safe arrival of their beautiful baby girl Angela on the first day of Spring!
Congratulations guys, we can’t wait to meet your new little bundle of joy!

“Road to Rio”

Tri Alliance athlete Maria Strong was recently invited to the ‘Road to Rio’ Paralympic Development Camp at the Australian Institute of Sport in Canberra as a paratriathlete. Unfortunately Maria recently broke her toe and was unable to cycle but she still made the most of it, swimming and rubbing shoulders with the likes of Paralympian Michael Milton.  This is all part of Maria’s goal to compete in the Australian National Championships next year. We look forward to supporting Maria with her triathlon pursuit when she fully recovers!!

GOING GOING GONE…….
2012 Entries to the Melbourne Marathon Half Marathon event are now sold out. If you are still thinking about entering the 10k or Full Marathon event you better get your entries in fast. CLICK HERE for more information and to enter.

UPCOMING RACES:
Long Course
9 Sept – Half IM World Champs, Las Vegas. Goodluck to Ollie & Sarah
13/14 Oct – IM World Champs, Kona. Goodluck to Ollie and Marina Jurjevic
14 Oct – Melbourne Half/Full Marathon
28 Oct – Port Macquarie Half Ironman
18 Nov – Shepparton Half Ironman
9 Dec – Ironman Western Australia
16 Dec – Canberra Half Ironman

Short Course
16 Sept – Duathlon Race 3, Kew
30 Sept – Hazelwood Sprint/Olympic Distance Tri
7 Oct – Duathlon Race 4, Richmond (Vic Championships)
21 Oct – Sprint Distance World Champs. Goodluck to Michael Grau-Veliz
22 Oct – Olympic Distance World Champs. Goodluck to Emma and Geoff Taylor
21 Oct – Yarrawonga MultiSports Festival – Vic Olympic Distance Champs
4 Nov – Noosa Olympic Distance
25 Nov – Gatorade Race 1, StKilda
16 Dec – Gatorade Race 2, Elwood

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TRAINING DETAILS FOR THIS WEEKEND:
Please read the following details for training this weekend:

SATURDAY RIDE:

RIDE DETAILS FOR THIS WEEKEND:
Please find below programmed rides for this weekend. Please ensure you follow your program distances and attend the ride group that is to your ability, level and what you are training for. Coaches will provide briefs on the ride, but will not necessarily be on each of the ride distances. All riders should now be confident and comfortable to ride in a group, and know road rules and signalling. We have worked extremely hard over the past few months to educate riders on safe riding and we expect all Tri Alliance athletes to abide by not only the road rules, but also safe riding ettiquette and riding ethics. Next week we will commence beginner specific rides again.  If you are unsure of which group you should be riding in please contact us in the office on 9645 2223.

Intermediate & Advanced Half & Full Ironman
Meet: Studley Park Boat House, 1 Studley Park Road Kew.
Time: 6.30am brief for 6.45am start
Ride: Kinglake: Half IM 110km (Kinglake) -130k (Kinglake West),
Ride route to/from Kinglake
Full IM Busso 150km (Kinglake/Kinglake West/Humevale/Kinglake home)
(please ensure you follow distances on your own programs, and ride in a group suitable to your level)

Intermediate/Advanced/Strong Olympic
Meet: Studley Park Boat House, 1 Studley Park Road Kew.
Time: 6.30am brief for 6.45am start
Ride: Kinglake, Olympic 110km-120km
Ride route to/from Kinglake
(please ensure you follow distances on your own programs, and ride in a group suitable to your level)
*Please note the above groups will roll out separately. Ensure you are on time for briefing as ride details will be provided.

First Time Half IM, Intermediate Olympic, Sprint / Beginner
Meet: Studley Park Boat House, 1 Studley Park Road Kew.
Time: 7.00am brief for 7.15am start
Coach Darren will take you through a session along side our Kinglake riders, including improving your hill riding skills. This session has proved to be extremely popular – just ask anyone who has been attending. (And don’t think it will be easy either!) 😉
If you want to improve your hill riding and skills don’t miss this one!

SUNDAY LONG ENDURANCE RUN
**PLEASE NOTE LOCATION AND TIME CHANGE TO NORMAL**
7.30am, Elwood Lifesaving Club follow by breakfast at Sails on the Bay
9.00am, Transition Training (see above details in newsletter), follows by breakfast at Sails on the Bay.

TRI ALLIANCE TRADING POST

• Specialized Trivent Expert, mens size 40. Barely used (6 times maybe!?)
  Sell for $140 (RRP $299.95)
• Speedplay Light Action Chrome-Moly Pedals, black. Barely used (6 times maybe!?).
  Sell for $85 (RRP $160)

Contact Des Minton: [email protected]

Safe Training!
Team Tri Alliance